CROSS-fit #106 The Games Prep

The much anticipated Crossfit Games 2013
To many people, it's all or nothing this year. To a few, it'll be their first.
However, one way or another, all of them, all the competitors-to-be are all gearing up for it.
They all have different programs lined up, they all have different systems and training ideas in mind.
Some are out resting and taking a break due to injuries, some are on a highway to an injury.
The smart ones are using this time to get strong, looking at their nutrition and mobility.

HyperfitUSA points out some good training tips on workout programming for the Crossfit games.
This is their link, HyperfitUSA
They make sensible conclusions on planning and preparation.
Not just for the physical concept but for the mind as well.

Many if not all athletes mostly focus on their physical training regime.
The 3 on - 1 off idea.
They follow the paleo diet real strictly and have no time to mess around.
They pound their bodies by doing multiple double day workouts (With the exception of Rich Froning)
Come back broken and beaten only to get up the next day to follow the 'plan'.

That's good and all, don't get me wrong.
I follow a training plan myself.
Being here in the states, I've got to fend for myself, do my own share of planning and programming.
The fascinating thing is that sometimes, we follow so closely to the plan, we lose sight of what really matters..
Your physical condition, your body and your mind.

If you get up one day and feel like hell.
Look at your program and it's a heavy heavy day for you.
How would you think you'll fare?

There's a fine line between being lazy or succumbing to your body and actually listening to it.
Your body doesn't feel tired simply because it's lazy. Sometimes it's really beat.
Training in that condition, that's just a recipe for an injury or deteriorating the level of gains for the same amount of time.
Remember, you're not just a Crossfit athlete, you're also a student, an employee, a father, a son, a husband and a Christian (Make time for that). So maximize your time.
But as said previously, sometimes, your body just feels lazy, you feel lethargic and tired.
But pushing through may just break that mental barrier of yours.
So it's really up to you.

And your mind.
This is perhaps the most important portion of preparation.
Of course your physical conditioning is important.
But your mindset, your mental picture, has to be trained for success.
If you're doing workouts and constantly see the three letters DNF (did not finish) on the board.
Then probably you're doing something wrong.
Living in defeat is not the way to go, it trains you to be stronger, yes it does.
However, it drains you. It causes you to lose the very aspect Crossfit was supposed to instil in you.
'Confidence' and 'Hope'.
Have a program or days where by you build up to reach desired levels.
Probably not just in Crossfit but in life.
Sometimes, if failure is all you're seeing, switch it up once in a while.

Thomas Edison failed many times to get that light bulb going
But nobody mentioned how many small successes he had along the way.
Measure those successes, keep the hope up.
Be confident.

All the best for Crossfit Games 2013!
My training has already begun! (Quite a while back now)

CROSS-fit #105 The board says otherwise

One of the few things I love about Crossfit?
You can't lie.
You can't lie about your fitness or cheat your way through this one.
(Of course if you want to cheat yourself then sure, I guess you'll live a relatively sad life)

Couple of days back, I was about to hit a relatively 'favourite' of mine.
A couplet of heavy ground to overhead and pullups. Simple and fresh
So a friend commented right before the hour commenced.
"You're gonna kill it buddy".
In my head I thought I was, I genuinely did. But hey, the only nice thing to do is to reply...
"Nah, I'm sure it'll hurt and I'm not too good and those stuff."
A failed attempt at being humble, really....

But what he said after made me change the way I answer any of such questions ever again.
"The whiteboard clearly says differently buddy, either that, or there's another Lionel around I've never met."
I had no comeback for that... I was dumbfounded.
But it's true isn't it! You don't need to hide or say anything to cover your strengths or your weaknesses!
The whiteboard says all.
It'll exclaim loudly whether you owned it or got massacred by it.

Find that whiteboard in your life and not just in crossfit.
Maybe it ain't too far away, maybe you can stop hiding right about now.
Stop hiding your weaknesses or your strengths.
People can tell... No word of a lie.

CROSS-fit #104 Embrace the SUCK!

The phrase of the week has to go to my dear trainers are Wildcat Crossfit.
Midway during probably one of the toughest workouts ever (I don't normally say this)...
One of our coaches, Nick, shouted out, keep going! Embrace the Suck!
Hilariously, one of the athletes literally walked towards a pole and embraced it.

As figurative as it sounds, gosh sometimes you need to embrace something to actually feel something inside.
Our outward nature clearly reflects our inward nature.
Often, we need to say hello to the suck, smile at it and hug it.
It could very well be the person next door whom you probably want to murder.
It may be your boss.
Or oopsie, it could just be your spouse and dearest right beside you.
But whatever it is, you've got to embrace it.
It sucks, big time. It really does.

Especially when it hurts so bad and it's been hurting for the past 10 minutes in a 15 minute workout.
Yeah, the feeling when the pain will only get worst from here on out.
Yupp. I'm sure everyone kinda knows what that feels like.
Halfway through Cindy, and really!? Push it!?
Only one way to do it... Embrace the suck.
Somehow, somewhere deep down that determined sick mind of yours.
You need to tell yourself, that...
"I Like This Suck".
"Wow, this pain is amazing!"
Somewhere along those lines.
Why!?
Cause just like every patient young child.
The goodies await at the end of the tunnel :)

CROSS-fit #103 It has to be fun!

We all want to be stronger, fitter, faster, better.

Therefore, we train.

We do Crossfit for that main reason don't we? We just want to better ourselves in every way possible.

However, has it come to a point whereby, it just isn't fun anymore?
Whereby the goals, the dreams just seem to be all that mattered, making that lift has become the entire World.

Has it come to a point whereby all you want to do is to become the fittest on Earth such that, well, it isn't fun anymore?

I've read many articles which say that training isn't a pretty walk in the park.

Don't get me wrong, training is supposed to be serious, dead serious.

But hey, when did we stop having fun in Crossfit?

The idea of Crossfit was to become a sport of fitness.

For people, like you and me to do the things we were made to do, to compete in the most basic movements!

In all that you're training for, be it in other sports or in Crossfit or even in your job.

Don't let it get all serious till it comes to a point whereby training becomes all that matters.

Chill out.

Have a fun WOD here and there. Do workouts which involve movements you know will NOT be in the Crossfit games and won't elicit the best improvements in your technique, skill or CNS. But do them just cause they're fun!

Take some time to just chill by the pool for no particular reason (No, it isn't active rest)

Crossfit is training. Serious training for that matter.

We are all striving for greatness.

But in that pursuit, don't wear yourself out in such a way that it becomes a routine, a monotonous routine.

Throw in some spice!

Happy Halloween Everyone!

CROSS-fit #102 No, you move

People will always have their say.
It's a free World, not just a country.
Everyone is entitled to their freedom of speech, no matter how derogatory.
They can say anything they want and honestly the people will.
They will remark about your dressing style, your commitment and dedication, your workout structure and philosophy.
Words will be shot at you and they will not be pleasant at all.
This is life.

Not everyone believes in the same thing as you.
Not everyone thinks just like you.
It's one thing to encourage change in the person for the better and another to just look down on another.
At times, you may feel like you discriminated.
For believing in God, for standing up for you beliefs as a Christian.
For Training this hard in Crossfit.
There is a saying, "Addiction is what the common call dedication".

Harsh words may be thrown upon you by even your loved ones.
Sometimes, it's just you, alone.
It may not be words but gestures even.
So what? What do you do?



Do just what Captain America says.
Be a boss like that.
For real, never let anyone dictate who you are, what you should believe in.

CROSS-fit #101 living it up

I was in vegas a couple of days ago and someone texted me...
Man, you're really living it up aren't you!?
Yes I am!
Shouldn't we all??

Shouldn't we all take hold of the opportunities now and go all out to have fun.
Make most out of your lives.
I hate (I rarely use such a forceful word) it when someone lives life being led by 'fate' or 'destiny'
They're good aspects and beliefs and all.
But if you're living in this current state, waiting for things to happen to you, then snap out of it!



Live here and live now!
It may sound Hedonistic in a certain sense, but aren't we investing this mindset into the future as well?
That's why many people do Crossfit.
We want to lead a better life, NOW.
Yes we want to do so in the future as well, but the real passion is the NOW.
We do Crossfit so we don't slip into the abyss of corrupted health and fitness.
So we make our own future, we make our fates.

I want to be amazed by myself on a daily basis.
I want to do new things every single day.
Living life without regrets.
Living it up.

CROSS-fit #100 Crossfit isn't just about Crossfit

No it isn't.
Everytime you step into the box, onto the platform, into the rack
Everytime you pull the bar to your shins, when your hands grab the pullup bar
Every squat, every ring work, every cheer and every sweat
Crossfit isn't always about getting stronger and fitter each step of the way.

There's a high chance, we will never be like this



No, Crossfit for the majority 90% of us all would be like this



Crossfit doesn't teach you how to be the fittest on Earth,
It teaches you to be a better you.
In and out of the box

Crossfit teaches you ...

Patience, to wait for the pull, to wait for the results, not to overtrain. Not to be greedy from the start and believe you'll be the most successful guy around during the first week of training. That like for all good things, progress needs time.

Discipline, in your diet, in your lifestyle, in your actions and words. How you conduct yourself in the box, how you treat your bar, your fellow athletes and your attitude probably determines how you are outside the box.

Humility, "Leave your ego outside the box". You don't always need to be the best in the box, you don't need to have the best time, the highest weight or the biggest biceps. You just need to better yourself, that's all that matters.

Respect, for your coach, for your fellow athletes, for the workout, for your family, friends, loved ones and most importantly, the respect for yourself.

Compassion, towards the fellow athletes whom are struggling along beside you, towards the unbelievable multitude of people whom are less fortunate than us and how we should always, always encourage,

Positivity, allowing you to always believe in yourself, that one day, you'd be able to do the greater things

To celebrate success, the small, the big and definitely celebrate the losses as well

Determination. Hell, when all things fail, when training methodologies crumble or when injury comes, nothing stops you, there're no excuses

Friendship, the athletes by your side, those you sweat and train with are probably the closest you've got when the tide turns. You learn to treasure and value those around you

The little things, overlooking the small movements, not paying attention that small inch below parallel makes a difference. And it'll make a difference in life outside the box as well.

Love, you have got to be passionate, you have to love Crossfit to stay in it. It teaches you the essence of love and passion, towards a vision, a cause, a loved one or even a belief.

Confidence, the motivation, feeling deep down inside your gut that whatever it is, you will succeed. It may not be now, it may not be in the near future, but one day, you will. In all that you do...

Integrity, counting or miscounting a rep, cheating here in the box only leads to cheating in real life. Honour yourself, give yourself some respect, have integrity. Be true to yourself.

Spirituality, cause when all else fails, when physical strengths are limited, or when you're all alone and nobody is cheering you on, there's always God, up above, giving you that extra lift and extra comfort.

Crossfit is really about life.
It doesn't just shape the physical, it moulds the mental.
It changes who you are and it effectively changes your future
So it seems, on the surface, Crossfit is all about a bunch of sweaty, grunty men whom can't stop throwing stuff around?
But maybe if you dig deeper, you might find some revelations for yourself?

CROSS-FIT #99 We'll never be perfect

About a week ago, I had my first ever big local throwdown here in Tucson.

It was NASTYYY

It wasn't a big surprise to me that I was the only Asian there.

Pretty much the smallest fellas around, I mean, these guys were huge and were stutting their stuff big time.

But hey, I'm here to compete.

Well, this ain't no 'Rocky' story, I didn't win, man I didn't even make it to average placing

I was quite roughed up at the bottom

Events like these make me see my weaknesses, they humble me.

They make me work harder.

But the point wasn't the learning from my mistakes

I had the privilege to have a real important person by my side the whole time.

My girlfriend! :) ris knew when I was down and when I did better than expected.

However, she said one thing which never really materialized.

Crossfit is a sport whereby people cheer for one another even though they've crossed the line.

Why??

Of course it's the community and everyone's friends around here.

But more than that....

Maybe it's cause we aren't really competing with the fella beside us.

We're competing with ourselves.

We don't need to hope for failure for our opponents to win, we don't need to step on others to be on top.

It's honest and true, it's real to each of us very differently.

Crossfit is so broad that there're bound to be moments where you hate or love the workout.

But at the end of the day, it's about the challenge to one's self.

I hope Crossfit remains this way, whereby the 'Spirit of the Games' remains this pure.

But more than that, I hope Crossfit athletes stay this way.

Not to cut corners, not to try to best others but ones self.

I hope everyone stays this way, not just athletes, but everyone. 

It's a naive hope, but imagine a place whereby corporations don't step on one another...

Whereby ministers don't throw each other down while pitching their campaigns.

A place where we lift, instead of throw down...

CROSS-fit #98 They be strong

Through the course of my stay here in USA.

I've seen many different types of crossfitters and many of them of different personalities, different advocates.

Those whom I'm always impressed and caught unaware with are those whom look tiny.

Gosh thy're so tiny, they don't look like they pack a punch at all.

Then 3.2.1 Go and HOOOMG!

I'm not trying to be sexist, or arrogant here.

I've got to admit, I'm not the one who's the most used to have girls take me down in workouts

But man, these girls pack a punch!

Then I realise the simple fact.

Why am I judging them? Not giving them a second thought, a benefit of a doubt.

I'm sure people look at me the same way.

This kid is small, can he do it?

So I suppose we shouldn't be too quick to judge aye.

The strength comes from deep down inside.

They may be small, they may be quiet and gentle, but inside, they're just monsters waiting to be unleashed

In a good way of course.

So chics out there! You've got my respect!

Look at your male counterparts and caution them! Tell them that one day, you'll take them down

Guys, don't ever let that happen.

CROSS-fit #97 Compete

For the first time ever, I'm actually joining a real genuine local throwdown in Crossfit.

Garage Games 2012

http://www.thegaragegames.com/events/crossfit-purgatory-redemption/

Am I scared?

Yes I sure am

Do I think I can actually win? Hell no.

But I'm doing this cause I am hungry for it.

I want to be better.

Every single day. It doesn't matter, win or lose, PR or not.

What matter is I lay it all out. This is me.

I'm not defined by my standards of fitness, no I'm not.

I'm defined by the spirit I have inside.

So I'm gonna do this. And I'm gonna come out stronger than when I first started.

The perfect run up for the Opens... Lets go!

CROSS-fit #96 Yoda

Currently at the new box.

There's a coolio picture right in front of the box.

It's staring at us everyday, every workout

Yupp, it's Yoda.

He's right in front of us during every clean, every deadlift, every pullup.

I never really got to ask the Wildcat Crossfit folks why he's there.

Maybe I don't want to...

Gonna form my own impression of it.

After all, Yoda IS the great Jedi Master.

But more importantly, he has great lessons about the 'force' and life

I suppose one thing that he always says, and something that I'll always remember.

"Patience, my young Padawan."

He keeps telling that to everyone he teaches, Anakin (Vader) and Luke.

But I guess it really is appropriate.

We all like to rush things. Gosh we really do.

We rush the second pull in the clean, we rush the butt rise on the deadlift

We are impatient in waiting for results, we can't wait another week to see your numbers on your lifts jump.

Everything has to be fast, now.

Well, the converse to all of this, is longevity, isn't it? (Maybe that's why Yoda is sooooo OLLLDDDD)

We're doing this FOR LIFE

Not for the immediate gains.

I'd rather increase my base strength in a stable manner such that I can keep going up for years to come.

And not just for an initial sudden jump...

Be patient in life.

Be patient and wait for the promotion.

For the positive response.

Keep working on it. But be patient, it'll come.

Look at yoda and be patient young padawan.

CROSS-fit #95 Reach for it

Just a couple of days ago, I put my functional fitness to the test yet again.
Bouldering, here in Tucson.
Firstly, Rock climbing and bouldering indoors and outdoors is a huge thing here in Tucson.
Simply because the scenery and environment to climb in is really amazing.
Sheer beauty when the weather is just about right.

So I was kinda psyched to go. Me and 2 other friends of mine, one of whom is a pro.
So how did I do?
Well, my forearms were completely wasted and had a real hard time getting through even the easiest ones.
But there's just one thing I realized.
That our functional fitness was really translated into everything applicable in life.

I think I managed to catch on relatively fast.
Grip strength was there and swinging my body around wasn't too difficult
Getting up and flexing my body up and down wasn't hard either.
My hands, being already rough, didn't suffer THAT much.
For the first time in a totally different sport, I could feel that my athleticism kicked in and was real useful.
Of course, I could improve a whole lot more with more work at it, there's so much technique to this.

However, what struck me more wasn't so much of the functional fitness in the physical sense.
Probably a bit more of the functional fitness in the mind.
As a crossfit athlete, failure is not uncommon, really.
You fail at lifting weights, you fail to complete a workout in the given time, you can't keep up with others.
There're so many differences when it comes to strengths and weaknesses in Crossfit.
You win some and you lose some
Failure in life, for that matter, isn't uncommon to the successful either.

Going up to them blocks, there was one particular sequence of blocks to hit which were particularly tough to get at.
I tried at least 10 times at it, even my newbie friend had a go at it, but nope, we didn't get anywhere near there.
It took me at least an hour at the same sequence, thinking, analysing and trying again and again.
And finally, I reached the top and with just a block away, I had to make a literal jump for it.
3,2,1.... No, I didn't make it.
Man, I didn't even make that jump. I was scared. I just let go and tumbled to the mats in defeat.

Then I remembered this feeling. This all too familiar feeling.
Of failure, but another stronger feeling, the "Bounce back", the idea of "Hell, I'm getting this!"
The gut feeling of "Give this another shot, give this another lift, another climb, another go at your life!"
And so, after a bit of rest, I hopped back on.
This time, I reached that top block.

What made the difference?
The tries, the attempts, the sweat and pain.
However, most importantly, it was the time on the mat.
Nope, it wasn't the time on the mat cursing and swearing at why I didn't succeed.
It was the time on the mat, thinking to myself that I'll get it next time.
Everyone needs some time on the mat.

Before you go up to the bar, before you step up on stage.
You need that moment to say "Hell, I'm getting this!"
GO, REACH FOR IT!

CROSS-fit #94 Maybe it isn't for everyone

Right now, while I'm on exchange, I've got a couple of posters up in my room.

One of which is that of Muhammad Ali.

It's right beside me, staring at my face everyday, below is a picture of it.

In the last sentences it reads, "But the will must be stronger than the skill"

Now a couple of days ago, I brought a new friend, let's call him Zack, to try Crossfit out.

Simple and easy.

Oh man, he suffered like a crying baby.

Didn't we all suffer the same way when we all started out?

It was ALWAYS tough in the get go.

In any new career or any new family, gosh it's full of challenges.

But sometimes, just sometimes, why don't we feel that challenge, why don't we think that it's that hard no more...

Of course you get used to it, your body, mind, soul get's used to the turmoil that you go through on a continual basis.

Back to the story,

Well Zack, after the workout, felt terrible on many levels. Mostly physical pain.

However, I knew that the pain would go away and a good sense of Euphoria would come.

True enough, it did.

That night, I asked him if he liked it.

If he liked what he just did.

Then he replied with a relatively politically correct answer

"I know it's good for me, the movements and all. But I'd rather something less intense. I know that it won't work as well for me but I prefer it that way."

There and then, I guess I realized that Crossfit isn't for everyone.

So are many trials in these days.

Gosh if I went through what Pastor Kong is going through right now, I'd probably crumble...

But probably the reason why I don't feel that kind of pain no longer is simple...

"The will is stronger than the skill."

You can be the most skilled Olympic lifter around but if you can't give a hoot about Crossfit then you'll probably hate it and suffer even more.

Then again, you could be severely overweight, obese for that matter, but if you have in your heart, the will and determination to get what you want, the crossfit will probably be for you.

Yeah, Crossfit isn't for everyone.

Don't step in if you don't have that will, you'll just be in a miserable state.

Have the will before the skill and always keep the will stronger than the skill

CROSS-fit #93 My warm up is your workout

We've heard that statement said by pretty much all Crossfit boxes around.
Your workout is my warm up.
Which is kind of true to a certain extent.
But let's be tactful here and think about it...

I don't look down on any other sport or fitness program other than Crossfit.
I really don't...
I may not see it as effective or 'right' relative to Crossfit but SOME exercise is better than no exercise.
So although your workout is really my warm up.
I wouldn't want to rub that in would I?
It's similar to the idea that if you're generally better than someone else, don't rub it in.
Be humble.
Through my course of touring boxes here in USA, I've noticed one thing...
That in every box, there's a balance, a good mix of well pride and humility.
They're proud of the people that they work out with and they think they could all be the next Froning one day, they really do!
But what about humility? Well, they express it in a simple way. They don't talk much, they don't brag about the weights that they're doing or how hard their workout is...
They just remain silent, approach the bar and lift.
Cause they know that someone out there is massively stronger than them.

Yeah, you may be the highest grossing company around...
But don't let that get to you.

I recently saw a facebook status "WOD : 4 rounds 25 DUs 15 burpees 5 pullups. time 5:55 (no disrespect to my new box but all that went thru my mind was...i probably do twice that amount of work for my warmups back at home. lulz)"

Alright so there's so much I can tell from just this one statement.
Disgusted?
Very much so. (Don't worry CFSG guys, it's not one of us...)
I recently had a WOD with Annie Sakamoto and the WOD was a simple alternting tabata of core work.
Was it easier than I had expected? Yes...
Did I push myself nonetheless to complete it to the best of my abilities? Of course!
It's not the workout, it's the attitude and how you approach it.

If you think you're too good for organizations, churches, cell group, boxes or workouts.
Please, step aside, let the real committed take over.
Cause no matter what small workout or trial it is, I'm giving it my all.
(Slight aggression here, but I was really quite put off by a statement like that)

CROSS-fit #92 Patterning

If you've got an hour to spare and want some real motivation to work out...

Watch this, a day in the life of the fittest man alive, Rich Froning.

If you don't practice crossfit, it's okay, you wouldn't get half the jargons in the video anyway...
But the focus of this is how he lived his life, we see how he wakes up early in the morning, works out 3 times a day and the 3 workouts mind you, are more intense than the normal Crossfit workouts you'd have seen.
He eats in a very erratic manner and loads alot! Contrary to popular belief, he doesn't do much paleo
He has a great relationship with his wife and his motivation to do well is God.
He coaches and trains at the same time and helps his training buddy, Dan Bailey reach his goals too.

He's living quite an amazing life. He's someone special and many people look up to him.
For many, even me, I'd only dream of patterning my life following his, the time management, the dedication.
However, the point is that we're not Rich Froning.
We may envision ourselves to be as fit as him, to have his dedication but the fact is... We're not like him...

We have different body compositions, we have different standards and we, most importantly, have different priorities in life.
Man, this guy trains to win $250,000 every Crossfit Games. We aren't on the same level.

So don't come out one day thinking that alright, I am going to train 3 times a day and just eat lotsa peanut butter and somehow hope that I'll be like him.
Guess what, you probably won't, you may end up injuring yourself along the way.
Rest is important, recovery is important, eating peanut butter and overworking your body doesn't instantly make you the fittest man on Earth.

Not just for Froning, we pattern our lives after many people.
But don't forget that we AREN'T them, we're not supposed to do EXACTLY what they're doing.
If they're eating 5 bowls of rice a day, don't necessarily follow them cause he's some MMA superstar or something, we all have different needs!
Don't give up your social life and train all day or stare in front of the computer crunching out sums and figures for your boss just cause you want to be like him, so successful in life.
No, you're not like him.

You're you. Have your own priorities.
Yes, we follow certain lifestyle examples cause they're generic and overall good for you.
But when you get down to details, that's when it gets dangerous.
Don't just take it wholesale, apply it to yourself with some common sense.
I look towards Pastor Kong as a good example, but that doesn't mean I have to be a full time Pastor...
So don't be rash and overly inspired. Be stable and sure of decisions...
Pattern your lives after others smartly.

After all, we're to model our lives only after one person.
[1 Cor 11:1] "Be imitators of me, as I am of Christ"

CROSS-fit #91 Waves come crashing

I learnt from a very knowledgeable man once,

That there're really 2 kinds of suffering in life, 2 distinct kinds.

Of which have originated from the Chinese language.

辛苦 vs 受苦

Now for those whom are oblivious to the Chinese Language,

The former is "Xin Ku" which represents the need suffering incurred when you didn't do anything to deserve it. You get caught in the rain, now that's a form of "Xin Ku" to me....

The latter is "Shou Ku" which in essence represents the suffering which you asked for. It implies that you simply asked for it. You come home past your curfew, that's just asking for it....

Now you may think that "Shou Ku" has a kind of bad connotation to it but it's somewhat neutral until you put it into context.

You experience "Shou Ku" when you go out of your way to make a difference in another persons life, when you take time to meet your grandparents or put in the extra hours just to make that cake.

It's a suffering, yes, but a good kind....

Recently, I went to a surfing trip with my college and it was really a swell time.

However, I had initially thought that surfing was well, an easy thing to do.

The tough part would only be the catching of the wave and balancing on it.

Wouldn't it?

Well, sorry but that totally wasn't the case...

To those whom want to surf in the future, please prep yourself for an extremely tiring time!

The hardest part was in fact battling the waves to get out into a deep enough an ocean.

It was a really hard time to get out there, my shoulders and arms were all steamed up by the time I got to the right position.

It was quite a "Shou Ku" moment for me, I didn't have to get out there to surf at all, but hell I wanted to.

I so wanted to stand up on that surf board and go "KOWABANGA!"

I have no idea if that is even the right spelling to begin with....

Eventually, I did.

Was it worth it?? It was worth every single wave that came crashing into my nose, eyes and mouth.

Was I in pain? Very much so, so much so I think I got an impinged right shoulder.

The point is, that if you want something badly, it won't come easily.

You've got to tide through that period of "Shou Ku".

It will take quite a bit of time, no doubt, but it'll be worth it.

CROSS-fit #90 Heart Rate

I guess it's in almost every crossfit athlete or sprinter or probably any athlete whom dabbles with high intensity workouts.
The high heart rate.
It feels good to get that heart going, it feels pretty awesome to have that feeling burst out of your chest.
We rush into that...
We want to well, be like this fella right here, down and wiped out completely.

Don't get me wrong, Crossfit is made to be intense, you're SUPPOSED to be in this kind of state often.
However, there're days where sometimes, the workouts are just made for you to take it one step at a time.
Not to rush to be flat out but for you to take a break.

Strength days.

Now we all rush into them, "DAMN I WANNA GET MY HEART RATE UP"
But what's the point? Do you want to get all breathless before doing a heavy squat?
Or do you want to have a calm breath every single time...
It's a wrong mentality many Crossfitters have, to just rush into it.
(Of course, for dynamic days, it's supposed to be fast)

Quick question, have you taken a seat midway your squat sets to just chill?
Have you walked away, got a sip of water and cleared your mind.
Getting your mind all into the heavy lifts might just cause more tension for you, won't it?

It's even said, to "Be still, and know that I am God"
Even in the midst of life, not everything has to be rushed, not everything has to be the fastest possible.
This is your LIFE, determine how you want it to be and not let pressures determine it for you.

Try it.

(Another lesson learnt from Greg Amundson, all from just one WOD at Crossfit Amundson)

CROSS-fit #89 Emotions

We seldom think about well, our emotions, our thoughts, our feelings.
Talking about them during the pulpit sessions seem the be the easiest doesn't it?
Reflecting about them in a very intimate way is easiest when you're quiet with yourself.
But what when all hell breaks loose.
What about when you're faced with the biggest moment in your life.
Would you have the capability to control your emotions?
Your thoughts and your feelings?
Would you be able to control those jitters? Or that feeling of climbing over your fellow friends to reach the prize? Or downplaying every other team mate in your pack to just look good?
Very often, those come as instincts.
And when we look at others, it's always easier to look at them with the prick in the eye isn't it?
Like you just don't want those emotions in you.

Just imagine a lifter doing something totally wrong.
What goes through your mind?
How can that fella improve right?
But what comes immediately...
Man, I DON'T WANT TO DO THAT...

So take that idea of looked at other negatively and do that to yourself.
Look at yourself and think about it.
Instead of what you desire in yourself...
What do you NOT want to see in yourself.
Stamp that out quick.
It's an easy way to identify what's good and what's bad.
Then meditate and build a better life for yourself, before doing so for others.
So make sure that your emotions are right before the Game Day, before any D-Day

CROSS-fit #88 Believe in the end

You know sometimes, you work out.

And it's hard, gosh it's so hard.

Like you run a 10km race and well. 

My goodness it hurts so much.

I'm not talking about Olympic athletes here, not like people like Usain Bolt or Phelps.

More like the normal guys, you and me.

Those guys have a solid pace, they know that each stride, one at a time makes a big difference.

For us, we just do it, well, for the sake of it.

Our form is terrible etc.

But hey, we still do it.

So you're going hard for it.

You feel that tremendous amount of pain and you don't exactly see the end of the tunnel.

You just pull and drag every single rep or step or workday for that matter.

The end isn't in sight.

However, you ever had that feeling when well, you can see the light at the end of the tunnel.

Like how you're studying and you just lose steam, until well, 3 days before the exam and all the drive comes back?

Or like how your project just doesn't seem to make any sense till you're approaching the deadline and tadah, everything just falls into place.

Bringing it somewhere closer to home, how about something like a marathon and you see that last 2 km.

Don't tell me you'll intentionally slow down and take a chill pill.

Gosh, I can imagine that speed, that stride, everything somehow becomes lighter...

Everything becomes easier.

If there's one thing that I've learnt while travelling the United States, it's that personal drive, personal motivation is important, it really is...

But it's believing and remembering that end goal that matters...

Too many times, I've seen designers, athletes, artists and in fact gym owners..

They just lose the steam for their job, they just give up...

Is it human nature to succumb to pressure and the pains of the World.

But hey, there' always the light at the end of the tunnel, have some far sighted vision here...

It'll help you succeed in this race that you run.

Believe it in your heart.

That's what it means to walk by Faith and not by Sight.

I had the honor to workout with this man, he's really something.

If you're ever in Santa Cruz and well, you wanna be a better person.

Go, Crossfit Amundson

Cross-fit #87 What I go through

What everyone goes through everyday is a puzzle to many others.

We have different routines, different lifestyles altogether.

Me and you, we may not have a single thing in common.

But I guess what I learnt while watching this years Crossfit Games is simple...

We all watch it, we all do it cause we all share that same feeling.

The reason why we all come together and support one another, it isn't a simple comrade ideal.

It's cause we understand what each other feels and is going through.

I know exactly what you're feeling now.

That's how the Crossfit Family is formed.

Yeah we all come from different background, man at times we even want to just beat the other fella in the WOD and be the champion of it all.
Of course, every athlete has a different story, but that's the magic, it all boils down to nothing.

However, the real spirit of Crossfit is the idea, that we all go through the same thing.

So when one heat is over and we're cheering for the next, when we're done and cheering for the next person.

We understand every ounce of effort that is going through that bar.

And so, this Crossfit Games 2012,

"We don't seek the superhuman, we seek the very-human."

Crossfit Games 2013 trainings starts today.

I'm human and I do have limitations, but I'm going to try to push that.

I want to give it my all and have no regrets this time round.